There is no question that quitting smoking is a big deal, and now you have done it. Good for you! But there is one big thing left to go through. You’re going to have to get through nicotine withdrawal. Without a doubt, nicotine is a particularly addictive drug. As your brain gets reaccustomed to living without it, it’s going to react to that change. It will throw a bunch of symptoms at you, and if you don’t know what to anticipate, these symptoms can be uncomfortable. It just so happens that they don’t last forever and they certainly aren’t fatal. Moreover, there are some very effective strategies for dealing with them so you don’t get off track.
Understanding Nicotine Withdrawal Symptoms
Nicotine withdrawal symptoms vary from person to person, but they typically include:
- Cravings for nicotine
- Irritability or anger
- Anxiety or nervousness
- Difficulty concentrating
- Restlessness
- Increased appetite or weight gain
- Sleep disturbances
These symptoms will generally begin within a few hours of your last cigarette and peak after a few days, usually reducing a bit each day over the course of a few weeks. As difficult as they can be, the good news is that these symptoms are manifestations of your body’s normal healing process, and passing from your normal state of addiction to your normal state of living.
1. Stay Hydrated and Eat Healthily
Drinking lots of water, which flushes nicotine and toxins from your body, can help you to feel better more quickly. Staying hydrated can also help to curb your feeling of cravings, and it helps your body to work as it should. Finally, eat a healthy, well-balanced diet including plenty of fruits, vegetables, whole grains and lean proteins. This can help to control your increased appetite, as well as help you avoid gaining weight that you might be worried about during this time.
2. Keep Your Hands and Mouth Busy
Nicotine is not the only element of smoking: smoking is also an oral and hand habit. Let yourself replace the habit with another healthy one. Why not try chewing gum, munching on carrot sticks or celery, or keep hands busy by knitting, doodling, or squeezing a stress ball.
3. Practice Deep Breathing and Relaxation Techniques
Nicotine withdrawal, which can make people feel more stressed and anxious, can be counterbalanced by practising simple deep-breathing exercises. Try this: Inhale through your nose for a count of four; hold your breath for a count of four; and exhale slowly through your mouth for a count of four. Repeat several times.
4. Exercise Regularly
Exercise, because it triggers the release of natural mood boosters called endorphins, can help to ease nicotine-withdrawal symptoms, such as cravings, anxiety and stress. Find something that you enjoy and your body and mind will appreciate it. A brisk walk, a yoga class or a gym workout can help reduce your cravings, keep you healthy and can be an exciting diversion from the daily highs and lows of your quit journey.
5. Get Plenty of Rest
Withdrawal symptoms can cause insomnia and leave you feeling tired and irritable. To get more rest, carve out a bedtime ritual – a bath, a good book, a little mindful meditation – to help you wind down. Avoid caffeine or a heavy meal late in the day, which will interfere with your sleep.
6. Stay Connected with Your Support Network
So you might still feel like you’re in this on your own, quitting smoking, but you don’t have to. You can reach out to friends or family. You can call or even Zoom with a support group. The kind words of other people who are dealing with this hard thing you’re also dealing with can be exactly what you need to keep you afloat.
7. Use Nicotine Replacement Therapy (NRT) Wisely
Nicotine Replacement Therapy (NRT) products, such as patches, gum and lozenges, replaces the addictive nicotine in cigarettes but without the harmful chemicals. NRT can double your chances of being able to quit for good – but only if you use it properly. Read the instructions on the pack and ask your healthcare provider about using NRT if you have any questions.
Conclusion
Nicotine withdrawal symptoms are inconvenient, and even unpleasant, but they are only a temporary part of the process of becoming a healthier, non-smoker. Through staying hydrated, keeping your hands and mouth busy, practising relaxation techniques, exercising, getting enough rest, staying connected with your support network and using NRT, you can easily cope with nicotine withdrawal symptoms and keep going!
After all, it’s one day without a cigarette, two days, two weeks, two months, two years … and by now, you’re nearly a former smoker. You’re on your way to living the healthier life you deserve. You can do it, you’ve come too far, and your weight gain won’t seem nearly as bad in a year or two.